NutraChamps Blog

Tag: depression

Loneliness Has Negative Health Consequences, These are 5 Ways to Create Connection!
Have you ever heard of the phrase “you can be in a crowded room but still feel lonely?” Unfortunately, it rings true for many North Americans today in our society as loneliness statistics climb to staggering numbers. The Western world is technologically connected in more ways than ever before, yet many humans are finding themselves disconnected from in-person and face to face interactions. In North American culture many of us are heavily focused on being “individualistic” whether that be living alone, climbing the corporate ladder, or becoming successful. While there is nothing wrong with striving for these ambitions, it can come at a cost – meaningful connections. When all is said and done, our relationships with others and ourselves is the most important thing that most people look back upon. Community and quality time is not only lacking in our society, it is actually having negative health consequences. In 2023, the World Health Organization (WHO) even announced that loneliness is a pressing global health threat which can be equivalent to smoking 15 cigarettes a day! How do we combat this loneliness? Through connection – to ourselves and by fostering healthy relationships. If you’ve been feeling lonely or know someone who is currently struggling with this feeling, we are going to share 5 helpful ways to create more connection in your life.

If you’re interested in learning more, keep on reading..

1. Be present with the people around you

One of the keys to connection is being present. It’s impossible to really connect if you’re on your phone, distracted, thinking about your to-do lists, or simply disengaged. One of the greatest gifts we can offer another human is a listening ear. People want to be seen and heard. When you make the time for others with your presence in conversations, they will do the same for you. If you find it difficult to stay present, you’re not alone! Being present is a practice and here are a few ways you can practice being in the present moment:
- Take a few deep belly breaths and long exhales to ground into your body. Deep breathing activates the parasympathetic nervous system, allowing you to relax and be in the moment.
- Make eye contact! This may feel uncomfortable at first if you aren’t used to it but if you start making an effort to look into someone’s eyes when you’re speaking it actually shows you’re listening and engaging intently.
2. Volunteer

There are endless benefits of volunteering. Being of service and giving our time to a cause not only feels good, but it also provides a multitude of ways to connect with others. When you volunteer you get the chance to meet new people, make connections, boost your confidence, and feel a sense of purpose. In almost every town or city there are multiple ways to volunteer your time, whether it be at a food bank or a local community centre. Do some research on what’s around your local town and see how you can get involved and create more connection in your life.

3. Plan outdoor activities with groups of friends or other families

Now that the weather is getting nicer, it’s a great opportunity to host some outdoor get togethers with groups of people. Hosting a beach volleyball tournament, barbecues at the park, or picnics/potlucks, are a great way of getting people together and enjoying each other’s company. If you do get together with some friends outdoors for a beach or picnic day, here are a few activity ideas you can try together:
- Water balloon toss: Form teams of two lines facing each other. In each successful toss of the balloon filled with water the participants must take a step back and keep throwing the water balloon to each other further and further away. After every successful toss a step back must be taken. If the water balloon falls, you are eliminated from the game.
- Hula hoop contest: This game is all about using the hips and core! Participants must do what they can to keep the hoops spinning the longest.
4. Find local groups within your community

Nowadays, we’re lucky to have online platforms that allow for the ability to find connection within our local communities. Whether you’re a fan of hiking, dancing, or baking, there might just be a local group in your community that already exists for that thing! By utilizing Facebook or the app Meetup you can use key words to search for groups within your area that you can join. It’s not always easy to get out of your comfort zone and take a step into do something new, but it could be exactly what you need for connection!

5. Make time to be with yourself

Sometimes feeling less lonely is also about the ability to enjoy the solitude of your own company. Spending time with yourself shouldn’t be avoided, it’s a great way to connect to your own self. Whether you take the time to read a good book, put on a face mask for a little self-care, or take a relaxing bath, make the most of time by yourself. It could be one of the best things you do for your mental health!

All in all, in a society that can have the tendency to prioritize productivity over meaningful connections, it is up to us to claim what makes us truly happier. In order to feel less lonely, we must create opportunities in our lives and communities to enjoy the company of others. After all, our relationships are the most important things we have in life!
May 10, 2024
Rhodiola: The Natural Remedy for Anxiety and Depression
Are you feeling anxious, depressed, or just generally stressed out? Well, have no fear, because Rhodiola is here! That’s right, Rhodiola – the herb that’s been used for centuries in traditional medicine – can help improve your mood and reduce anxiety.

First, let’s talk about what Rhodiola is. It’s a plant that grows in cold regions of the world, such as the Arctic and mountainous areas of Europe and Asia. Its root has been used for thousands of years in traditional medicine, particularly in Russia and Scandinavia, to treat a variety of ailments, including depression, fatigue, and anxiety.

Now, let’s get down to the nitty-gritty of how Rhodiola can benefit your mental health. One of the key ways it does this is by reducing the amount of cortisol in your body. Cortisol is a hormone that’s released when you’re stressed, and it can cause a lot of damage to your body if it’s chronically elevated. Rhodiola can help reduce cortisol levels, which in turn can help alleviate anxiety and improve mood.

But that’s not all – Rhodiola has also been shown to boost the levels of serotonin and dopamine in the brain. These are two important neurotransmitters that are responsible for regulating mood, among other things. By increasing the levels of these neurotransmitters, Rhodiola can help improve mood and reduce symptoms of depression.

Another way that Rhodiola can benefit your mental health is by reducing inflammation in the body. Chronic inflammation has been linked to a variety of mental health conditions, including depression and anxiety. Rhodiola has anti-inflammatory properties that can help reduce inflammation and improve overall health.

So, how can you get your hands on some Rhodiola? Well, lucky for you, NutraChamps has a Rhodiola supplement that’s perfect for anyone looking to improve their mood and reduce anxiety. Their Rhodiola supplement is made with high-quality, pure Rhodiola root extract, and is free from any artificial fillers or additives. Plus, it’s vegan-friendly and non-GMO, so you can feel good about what you’re putting in your body.

In conclusion, if you’re looking for a natural way to improve your mood and reduce anxiety, Rhodiola might just be the herb for you. With its ability to reduce cortisol levels, boost neurotransmitters like serotonin and dopamine, and reduce inflammation, Rhodiola can help improve your overall mental health and wellbeing. So why not give it a try and see how it can benefit you?

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6208354/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7048584/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212985/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212967/
March 21, 2023
7 Excellent ways to Naturally Boost Serotonin
Our brain is a complicated and beautifully intricate organ. It is arguably one of the most important organs because it is responsible for so many of the things that make us human. From thinking, feeling, storing memories, and so much more our brains allow us to do so much in this world. Think of the brain as the control centre, telling the body all of the other things it needs to do to keep you alive and thriving! Pretty amazing right?

Many of us have heard about serotonin and how it’s also known as your body’s “feel good” chemical. Many people don’t know this but majority of serotonin is found in the gut, 90% to be exact! Only 10% of serotonin is produced by the brain. Serotonin is not only essential for regulating our mood but also helps to regulate attention, behavior, and body temperature.

If you experience depression, anxiety, or OCD oftentimes doctors will prescribe SSRI’s. While these might be a temporary solution to increasing serotonin levels in the body, there are some natural ways you can get those levels up as well and feel better all around! If you’d like to learn more, keep on reading.

Natural Ways to Boost that Serotonin:

1) Exercise

We’re always told how important exercise is. It’s important for weight management, our hearts, and confidence. Did you also know that exercise is fantastic for boosting dopamine and serotonin, two chemicals responsible for helping us feel great. For moderate to severe mental health disorders moving your body can act as a form of therapy.

2) Refine your diet with serotonin boosting foods

It’s no coincidence that what we consume has a direct correlation with how we feel. To boost serotonin levels, eating foods with tryptophan can really help. Tryptophan is an amino acid that helps make melatonin and serotonin. This can be found in milk, canned tuna, turkey, chicken, nuts, fruits, and more.

3) Sunlight

There’s a link between parts of the world that get less sunlight and SAD disorder (seasonal affective disorder). A lack of sunlight can lead to lower levels of serotonin which can trigger depression. There’s a reason why so many people want to flee the dark and cold winter days to go somewhere more warm and sunny, it truly makes a difference. Not all of us have the ability to travel enough so one of the ways you can incorporate more sunlight is to get outside for the parts of the days where the sun is shining.

4) Gratitude Journalling

Research actually shows that adopting an attitude of gratitude actually helps increase happiness! You will feel more positive emotions, better health, and have the ability to endure greater hardships through practicing gratitude. One fantastic way to do this and boost those serotonin levels is to grab a journal and write down three things you are grateful for every day.

5) Manage stress levels

It goes without saying that high levels of stress are taking on the body and mind. Did you know that chronic stress can actually lead to low serotonin levels though? If you find that you’re in a state of high anxiety, burnout or fight or flight these are all signs that your cortisol levels are high. Some great ways to reduce stress include:
- Deep breathing
- Affirmations
- A warm bath
- Listening to calming music
- Aromatherapy
6) Physical touch

Physical touch is super important, but did you know that massages in particular are a great way to boost dopamine and serotonin? A good massage should help you to relax physically and mentally. If you can’t get a massage from a clinic or a loved one, hugging, cuddling, or holding hands can also help to boost serotonin.

7) Supplementation

One amazing supplement that has been shown to help raise serotonin levels in the brain is 5-HTP! This chemical is not found in the foods that we eat but comes from the process of consuming tryptophan which then converts into 5-HTP. Some studies have shown that consuming 5-HTP may work as well as certain antidepressants. It also has potential to help with fibromyalgia, insomnia, obesity, migraines, and more!

If you start to consistently practice these tips you should notice a difference in your mood, energy, and stress levels. If you are feeling depressed, anxious, or suicidal we highly recommend speaking with a healthcare professional and ask them about implementing these tips. Every body is different and sometimes it’s just a matter of trial and error to find what works best for you!
March 17, 2023
Get Happy: GABA’s Mood-Boosting Properties
Are you feeling anxious or stressed out? Are you having trouble sleeping at night? If so, you may want to consider taking GABA. GABA, or gamma-aminobutyric acid, is a neurotransmitter that plays a crucial role in regulating our mood and sleep patterns. In this blog post, we will explore the benefits of taking GABA and how it can help you lead a more relaxed and peaceful life.

What is GABA?

GABA is a neurotransmitter that is naturally produced in the brain. It works by inhibiting the activity of neurons, which helps to reduce anxiety and promote relaxation. When we experience stress or anxiety, our brains release a chemical called glutamate, which stimulates our neurons and makes us feel more alert. GABA works by counteracting the effects of glutamate, which helps to calm our nerves and reduce anxiety.

Benefits of taking GABA

Reduces Anxiety

One of the main benefits of taking GABA is its ability to reduce anxiety. Studies have shown that GABA supplements can help to reduce symptoms of anxiety and improve mood. In fact, one study found that GABA was just as effective as a prescription anti-anxiety medication in treating anxiety disorders.

Improves Sleep

Another benefit of taking GABA is its ability to improve sleep. GABA plays a key role in regulating our sleep-wake cycle and promoting restful sleep. Studies have shown that GABA supplements can help to improve the quality and duration of sleep, making it easier to fall asleep and stay asleep throughout the night.

Boosts Mood

GABA also has mood-boosting properties. It can help to increase levels of dopamine and serotonin, two neurotransmitters that are associated with feelings of happiness and well-being. By boosting these neurotransmitters, GABA can help to improve mood and reduce symptoms of depression.

Reduces Inflammation

Inflammation is a natural response to injury or infection, but chronic inflammation can lead to a host of health problems, including heart disease, diabetes, and cancer. GABA has been shown to have anti-inflammatory properties, which can help to reduce inflammation throughout the body and improve overall health.

Taking GABA can have a range of benefits, including reducing anxiety, improving sleep, boosting mood, and reducing inflammation. If you are interested in trying GABA supplements, we recommend NutraChamps Calm Gummies, which contain GABA along with other calming ingredients like L-Theanine and Lemon Balm. So, go ahead and give GABA a try – your body and mind will thank you for it!

Sources:

Abdou, A. M., Higashiguchi, S., Horie, K., Kim, M., Hatta, H., & Yokogoshi, H. (2006). Relaxation and immunity enhancement effects of gamma-aminobutyric acid (GABA) administration in humans. BioFactors (Oxford, England), 26(3), 201–208.

Byun, J. I., Shin, Y. Y., Chung, S. E., & Shin, W. C. (2018). Safety and Efficacy of Gamma-Aminobutyric Acid from Fermented Rice Germ in Patients with Insomnia Symptoms: A Randomized, Double-Blind Trial. Journal of Clinical Neurology (Seoul, Korea), 14(3), 291–295.

Lapin, I. P. (2001). Phenibut (beta-phenyl-GABA): a tranquilizer and nootropic drug. CNS drug reviews, 7(4), 471–481.

Wang, Y., Liu, X., Zhou, H., Liu, L., & Zhang, Y. (2021).
March 9, 2023
5 Ways to Regulate Your Nervous System

One of the most complex and critical systems in the body is our nervous system. It works in harmony to communicate with our body and gathers information from touch, smell, taste, sight, smell, and sound. There are two main parts of our nervous system, they include the central nervous system (made up of the brain and spinal cord) as well as the peripheral nervous system (consists of nerves and ganglia). Did you know that the body actually has billions of nerve cells?! It’s hard to even imagine all that goes on behind the scenes.

Without even realizing it, so many of us are walking around with dysregulated nervous systems without a clue as to what is going on. A dysregulated nervous system can impact our thoughts, feelings, and behaviors. We can become more erratic, feel easily overwhelmed, snappy, reactive, deal with sleep issues, have skin or gut conditions, and so much more. The bottom line is that a dysregulated nervous system can impact many different aspects of health and causes us to lack balance in the body.

The good news is that it is possible to regulate your nervous system through consistent practices, routines, and support. In this article we are going to cover 5 ways you can begin to regulate your nervous system to feel more peace, calm, balance, and groundedness.

Humming, chanting, or singing

You may already love to hum along to your favorite song, but did you know that there are actual mental health benefits associated with this? The Vagus nerve is connected to our vocal chords, so huming, chanting, and singing can stimulate this nerve. This vibration actually increases our vagal tone’s health. A low vagal tone can result in depression, anxiety, gut issues, and inflammation.

Deep breathing

Breathing is something that happens throughout the day without us even needing to think about it. By actually being conscious of our breath and practicing deep breathing we can actually benefit the parasympathetic nervous system. This lets the anxious brain know that it is okay to relax and that you are safe. Deep breaths get more oxygen to the thinking brain.

Spending more time in nature:

These days, so many of us spend so much time in front of a screen and stuck indoors. Research shows that nature has the power to reduce feelings of fear, anger, and stress which and which in turn can benefit the nervous system. Time in green space decreases cortisol and has a profound ability to ground us. Afterall, we are biologically wired to spend time outside and under the sun.

Shake it off

We hold a lot of stress and tension in our body, especially when we feel overwhelmed and overstimulated after a busy day. By engaging in physically shaking off the worries and stress, we can actually calm the nervous system, which in turn calms our body and mind. Jumping up and down or dancing it out is a great way to do this. It might seem silly if you’re not used to it, but overtime it really can work.

Physical touch

Hugging, cuddling, and holding hands with someone we feel safe with just simply feels good. But did you know that physical touch actually has benefits for the nervous system! Through safe physical touch, the brain also releases serotonin and dopamine which regulate the pleasure centre of the brain and offsets feelings of anxiety.

Overall, nervous system regulation doesn’t have to be complicated. Most of these practices go back to the basics that we tend to overlook because we get too caught up in life’s stressful demands. By paying more attention to the signals of the body you’ll be able to help yourself become more grounded and calm. If you have any other nervous system regulation techniques we would love to hear your suggestions in the comment section of the blog below!

Sources:

https://sass.uottawa.ca/sites/sass.uottawa.ca/files/how_to_stimulate_your_vagus_nerve_for_better_mental_health_1.pdf

https://www.researchgate.net/publication/270448533_Examining_Group_Walks_in_Nature_and_Multiple_Aspects_of_Well-Being_A_Large-Scale_Study

March 2, 2023
Can Float Tanks Actually Provide you With Just as Much Rest As Sleeping?

Have you ever experienced sensory overload? This could look like feeling overstimulated by sounds, sensations, lights, and people. Overstimulation occurs when your senses take in so much information that your brain can’t keep up. In return you can be left with feeling anxious, overwhelmed, and exhausted. Something that could really help you with overstimulation is REST, and we’re not talking about putting on your favorite Netflix show or drinking a glass of vino.

Floatation REST (Reduced Environmental Stimulation Therapy) is a method of therapy that involves floating inside a quiet and dark tank filled with epsom salt and heated to a comfortable temperature. Another name for this experience is called sensory deprivation, and it is being shown that more and more people are experiencing amazing benefits from partaking in it!

Benefits of Floating

Stress, anxiety, and depression relief: Until you’ve actually been inside a float tank, you’ve probably never experienced anything quite like it! Reduced stress might just be one of the best benefits that float tanks provide. A 2018 study actually shows that one single hour of floatation REST was capable of significantly reducing anxiety and improving the mood of 50 participants. These participants had stress and anxiety related disorders that ranged from PTSD, to panic disorder.

One of the ways that floating actually treats anxiety and depression is by slowing down the brain. Slowing down the brain results in synchronization of both halves which makes for decreased anxiety.

Reduces chronic pain: Dealing with a chronic issue can be debilitating, especially when there seems to be no cure or remedy for your specific situation. The good news is that if you deal with pain, tension headaches, or muscle aches, several studies have confirmed that float tanks can help!

For those who suffer with chronic pain such as fibromyalgia, floating tanks have been proven to be useful to help the pain and other side effects that come along with it. Just one hour in a float tank can help to promote deep rest, improve focus, and aid insomnia.

Boosts creativity: Depriving your senses and eliminating distractions forces you to go inwards. While floating has a number of health benefits, it can also help to inspire the creative side of you as well. Floating in a tank can actually impact your brain in such a positive way by helping you enter the theta state. This state in your bran is experienced while in a place of deep relaxation. This usually occurs before entering the sleep state, so it only lasts for a few minutes. It is quite possible that being in a float tank can extend the amount of time your brain stays in the theta state.

Theta state has been actually shown to enhance creativity. So whether you’re a musician, artist, actor, or simply want to get in touch with more of your creative side – a float tank might be a great place to start.

Improves cardiovascular health: If you haven’t already been convinced enough about why floatation therapy is so beneficial, it can also positively impact heart health! Research shows that floating can reduce blood pressure, slow the heart rate, and decrease stress which all benefit your heart.

In the United States, heart disease is the number one cause of death and can affect a variety of different people. Stress is a major contributing factor for the heart, especially chronic and long-term amounts of it. Many people turn to unhealthy coping mechanisms to deal with their daily stressors, which doesn’t help the situation. If more people tried healthy self-care practices instead such as meditation, breath work, movement, and floating, then we might see a healthy impact in society as a whole.

Wellness isn’t just about eating the right foods and working out, it’s also about allowing yourself to relax and eliminating stressors. Stress has a much bigger impact on the body and our health than you may realize. That is why doing things to calm your nervous system and benefit your mental health are so important. Float tanks are a fantastic way to prioritize your inner world and mental wellbeing. With regular use you will begin to notice just how much more calm, grounded, and relaxed you will feel!

Sources:

https://www.sciencedirect.com/science/article/pii/S1876382014000845#bib0090

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5796691/

https://paindoctor.com/float-tanks-chronic-pain/

https://www.floatationtankmelbourne.com.au/blog/floatation-and-creativity

January 26, 2023
Emotional Intelligence 101
Do you have a hard time dealing with your emotions? You’re definitely not alone. In fact, many people don’t know how to actually identify the emotions they’re feeling. Wikipedia defines emotional intelligence as the ability to perceive, use, understand, manage, and handle emotions. Even though this skill is highly crucial, a statistic from Harvard business shows us that fewer than 20% of companies even qualify as emotionally intelligent. In order to be truly successful in many areas of life, having emotional intelligence is a key component.

In this blog post we are going to talk about all things emotions including some of the signs that you might be overly impacted by emotions. We are also going to define what emotions really are and give you some tips to practice emotional intelligence. If you’re looking to improve in this area, you’ll definitely want to continue reading!

Are emotions controlling your life?

Without even realizing it, your emotions might be running the show. Emotions aren’t something we can visibly see, only something that can be felt, and sometimes they can go under the radar. Many people have learned how to suppress or hide their emotions so well that they have become numb to their feelings.

The good news is that when properly dealt with and expressed, emotions are a healthy and productive part of the human experience. If you have a suspicion that negative or repressed emotions are controlling the way you think, feel, and act these are some signs:
1. You’re constantly keeping busy
2. You avoid confrontation
3. You’re easily triggered
4. You’re quick to react instead of thinking about how to respond
5. You often numb yourself with alcohol, drugs, overindulgence
Distraction and avoidance are two things that keep people stuck in not knowing how to properly deal with their emotions. You might think that these two behaviours are helping you stay in control of your emotions, but in fact the opposite is true.

What are emotions?

Emotions are quite interesting when you really think about it, they’re made up of three main components, a subjective experience, a physiological response, and behavioural response. Emotions are a reaction to an external event or situation. An example of this could be feeling joy when you see someone you love, or feeling fear when you need to do a presentation. Emotions influence our daily lives and without knowing how to deal with them functionally, can overwhelm us.

As human beings, we have the capacity to feel a wide spectrum of emotions from euphoria to anger. The most important practice when it comes to identifying how you deal with emotions is to see if there is balance. Without balance, you may be riddled with too much fear that can lead to anxiety. With too much pent up anger, it can lead to self-destructive behaviors and coping mechanisms such as smoking, drinking, or doing drugs.

In the next section of our blog, we are going to give you some of our best tips to practice emotional intelligence so that you’re in the driver’s seat instead of emotions running you.

Emotional Intelligence Tips

Take a moment to pause:

When we’re in an emotionally charged state we can tend to react quickly or respond without really thinking things through. Feelings of stress, anger, hurt, or frustration can activate our fight or flight response which comes from the sympathetic nervous system. If you give yourself a chance to pause before reacting it creates space between what’s happening in the body and what you actually want to communicate.

Practice breathing when feeling overwhelmed or anxious:

Worries get the best of us all at some points, when you’re consumed with anxiety and what-ifs a great practice is leaning into the breath. Imagine the breath like an anchor, it can help to keep emotions at bay and provide you with security. When you practice deep breathing you deliver more oxygen to the brain which in turn helps to activate the parasympathetic nervous system. This helps you to get out of your head and into your body, making you more calm and more present.

Sit with your feelings:

We live in a society of distraction and avoidance. It has never been more easy to numb our ignore our uncomfortable feelings. While many people think it’s better to not feel negative emotions, the opposite is true. When you resist, feelings will persist. One way of gaining emotional intelligence is to practice actually sitting with your feelings. As hard as it can be, sometimes the only way out is through. By giving yourself time and space to process and deal with emotions you’re allowing your mind and body to accept them. Eventually you’ll teach your body to understand that all feelings are temporary, even the tough ones.

Practice self-compassion:

How do you speak to yourself when you’re dealing with negative emotions? Do you show yourself kindness or tear yourself down? Another great way to develop emotional intelligence is to practice self-compassion. If you don’t know where to start, self-compassion can look like comforting yourself, writing yourself a letter of encouragement, or being more mindful. As humans we all deal with a wide range of emotions, the best thing you can do is to learn how to be at peace with them and fully accept them for what they are, just feelings.

Building emotional intelligence takes time and practice, it won’t happen overnight but can absolutely improve a little bit every day. No one is an absolute master of their feelings and emotions at all times, after all, we’re only human. But being able to identify where an emotional trigger is coming from or sitting with uncomfortable feelings can improve your life immensely.

Sources:

https://www.niagarainstitute.com/blog/emotional-intelligence-statistics
January 9, 2023
Seasonal Affective Disorder vs Winter Blues
The winter blues are pretty common, especially for those who live in colder and darker parts of the world during the winter months. The days get shorter and sunshine is limited, resulting in an overall lack of motivation, fatigue, sadness, and withdrawal. It’s extremely important to notice signs of increased sadness during the winter and prioritize self-care. Winter blues can lead to SAD (seasonal affective disorder) so it’s essential to know the difference between the two and how to manage symptoms of both.

What is Seasonal Affective Disorder?

Seasonal affective disorder is a form of depression. As the name states, this depression is usually brought upon by seasonal changes. SAD usually begins in the late fall/early winter and can continue into the spring. According to Boston University, around 5% of the American population experiences seasonal depression in any given year. Around 10-20% of the population experiences milder forms of SAD. This mental illness can more likely affect you based on your geographical location. Some states actually get less than 5 hours of sunlight every day during the winter months!

Your age and gender can also play a role in seasonal affective disorder. It’s actually four times more common to feel symptoms of seasonal depression as a woman compared to men. The onset of this condition usually begins in late teens and mostly affects young adults.

Some of the most common symptoms of SAD include:
- Feeling down or sad on a daily basis
- Low energy
- Oversleeping
- Difficulty concentrating
- Losing interest in activities you once enjoyed
- Appetite changes
It’s very important to take notice of these symptoms and speak to your doctor or someone you trust. It’s normal to feel sad or down once in a while, but if any of these symptoms persist during the winter season you should consult with a professional for proper treatment.

Some other factors that could put you at risk for seasonal affective disorder include:
- Decreased serotonin levels, which is the hormone that regulates our mood. This can be the result of the lack of sunlight.
- Overproduction of melatonin, this is the hormone that is responsible for our sleep and may leave us feeling more drowsy throughout the day.
- Vitamin D deficiency
What are the winter blues?

Have you noticed that getting out of bed is a lot harder for you to do during the months of December to March? Do you lack motivation to work out and do other activities you’d normally have energy for? Are you drawn to comfort foods more than usual? These are all common signs of dealing with the winter blues.

The winter blues are much milder than seasonal affective disorder and oftentimes symptoms can be managed without professional help. It’s a given that many of us will experience a change in our energy if we live in a colder climate during the winter months. The good news is that there are many things you can do to improve the winter blues, here are just a few:

Use supplements: When it comes to the wintertime, many of us can see a lot less sun than we would like to. In parts of the world where sunshine is limited, Vitamin D deficiency is quite common. Sunshine has many health benefits, and one of the most important is helping to assist in the production of vitamin D within our bodies. The good news is that we have the ability to supplement with Vitamin D3, which is especially important if your levels are low. A lack of vitamin D can actually affect your mood and lead to depression.

We highly recommend taking a high-quality Vitamin D supplement during the darker winter months, and at NutraChamps we have two different kinds!
- Vitamin K2+D3 drops
- Vitamin K2+D3 capsules
Eat more fruits and vegetables: The foods you eat on a daily basis have a direct correlation with the way that you feel. Although it can be tempting to eat lots of comfort foods and junk food during the winter months, (which is fine in moderation) we definitely recommend upping your fruits and vegetables! Eating more fruits and vegetables will not only give you the vitamins and nutrients you need to feel your best, but it will also boost your immune system. Depending on where you’re located in the world it might be difficult to have access to fresh fruit and fresh vegetables. The good news is that frozen fruits and veg are also nutritious and delicious! One of our favorite ways of getting in more fruits and vegetables is by making a morning smoothie. Add your favorite milk or water, frozen berries, a scoop or protein or greens, and some nut or seed butter and blend! You’ll feel full, satiated, and satisfied.

Expose yourself to light: Natural sunlight can be sparse during the months of December-February which definitely takes a toll. If you can, try to expose yourself to other forms of light as much as possible. Keeping yourself in the dark (literally) but closing the blinds or dimming the lights may only make your symptoms of winter blues and SAD worse. If you can, try working next to an open window, use some bright lights that mimic sunlight at home, or you can even try using a light therapy lamp! Here are some great and affordable options.

Move your body: Movement and exercise are extremely beneficial to our health for a number of reasons, one of them being that it boosts serotonin, endorphins, and other great feel-good chemicals. Since serotonin can take a dip when you have depression, one of the best things you can do for your mental health is break a sweat. Not only will you feel better, you’ll also sleep better! Try aiming for 20-30 minutes of movement per day and watch the difference it can make.

Get outside: You might be thinking, “why on earth would I want to go outside during the winter if I have the winter blues?” Well, it’s because getting outside and into nature has so many positive benefits! If you can take the time to bundle up and go to your local forest, pond, or trail for a short walk to disconnect, it will make a big difference in your mental health. Oftentimes, we can become sad or depressed because we are disconnected from our bodies. There’s nothing like getting into nature that will help you to feel more present and more at peace.

If you’re feeling down and hopeless, just know you’re not alone. It’s far too common that we end up isolating when we’re not feeling our best because we don’t want to burden others. Truth is, we need people and our loved one’s more than ever when we’re in a dark place. If you are feeling symptoms of winter blues or seasonal affective disorder, don’t be afraid to ask for help. Call a friend, visit your doctor, or reach out to a therapist. Remind yourself that you deserve to feel good, even in the winter months. This too will pass!

Sources:

https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

https://etactics.com/blog/seasonal-affective-disorder-statistics#:~:text=The%20condition%20lasts%20about%2040,and%20last%20through%20the%20summer.

Winter blues vs seasonal affective disorder: What’s the difference?

https://www.realsimple.com/health/mind-mood/emotional-health/winter-blues

Seasonal Affective Disorder (SAD)
February 21, 2022
Why Veterans Day Is Important
Growing up in Canada, our Veteran’s day goes by a different name: Rememberance Day.

It’s a special Federal and State Holiday that occurs on November 11 every year in the United States in honor of the “eleventh hour of the eleventh day of the eleventh month” of 1918, which signaled the end of World War I, known as Armistice Day.

I was born in Puerto Rico, which makes me a duel Citizen, and this means that much of my family who lives in Florida, celebrate this day religiously. This is mostly due to them being a Military family. We’ve lost many close friends and loved ones to recent deployments, and that’s why I think this blog is so important to write.

This blog is for all of those coming back from deployment, and for those who never got to say their goodbyes. It’s for those who haven’t slowed down to think about what War entails and how veterans live when they step back into their regular lives. Unless we’ve lived it, we’ll never know what happens when the uniform comes off and veterans go back to their families or their other jobs.

Let’s get straight to the point. We’re going to touch on Post-Traumatic Stress Disorder (PTSD) in today’s article. This could trigger some readers, but I’m simply hoping to bring awareness, explain some signs and symptoms, and give you some ideas on how you can help loved ones experiencing PTSD, whether or not they are a veteran.

Thank you, Veterans!

I’d like to honor our military veterans who have served in the United States Armed Forces. I’d also like to thank those who faught for Canada, Great Britain, France, and Australia, as we celebrate Rememberance Day. This day marks the end of World War 1, which ended when the Armistice with Germany went into effect.

Every Veterans Day and Memorial Day, Arlington National Cemetery holds an annual memorial service. The cemetery is home to the graves of over 400,000 people, most of whom served in the military.*

Today we celebrate veterans of ALL wars.

We thank you for your service. If you’d like to hear some Veteran’s stories, please go visit History’s website, where you’ll hear from America’s soldiers and wartime workers from World War One to the Iraq War.

What is Post-Traumatic Stress Disorder?

According to the American Psychiatric Association, Post-Traumatic Stress Disorder, or PTSD, is “a psychiatric disorder that may occur in people who have experienced or witnessed a traumatic event such as a natural disaster, a serious accident, a terrorist act, war/combat, or rape or who have been threatened with death, sexual violence or serious injury.”

Although we’re dedicating this article to veterans, it isn’t something that only occurs in those who’ve been in war. Also known as “shell shock” during the years of World War I and “combat fatigue” after World War II, PTSD is common in combat veterans, but can affect anyone who’s experienced trauma.

For example, women are twice as likely as men to have PTSD. Three ethnic groups – U.S. Latinos, African Americans, and American Indians – are disproportionately affected and have higher rates of PTSD than non-Latino whites. This is important to bring up, and gives us a better understanding of genders and races that are affected even without having faught in a war.

What are the signs and symptoms?

Those who suffer from PTSD may have intense and disturbing thoughts related to their experience. These thoughts or feelings stay with the individual long after the initial traumatic event has ended. This may mean that they relive the event over and over again, have flashbacks or nightmares, experience sadness, fear, or anger, “sometimes out of nowhere”, and other times they may detach themselves from their reality, by estranging those who love them the most.

Naturally, those who have PTSD will try to avoid anything that brings back any semblance of the traumatic event they endured. For example, those who have come back from war may avoid loud noises, like concerts, or motorcycles. Some may even avoid being touched, especially in the case of those who were sexually or physically abused.

Those suffering from PTSD will fall into 4 different categories:
1. Intrusion: involuntary memories, distressing dreams, flashbacks of a traumatic event, to the point where you feel you are physically there again.
2. Avoidance: Avoiding places, activities, people, objects that trigger distressing memories.
3. Alterations in cognition & mood: Selective memory. Only remembering important aspects of an event, associating traumatic events with negative throughts about oneself (“no one can ever be trusted”, “I’m guilty”). Wrongly blaming oneself, an ongoing sense of fear, anger, guilt, and shame. This could eventually lead to estranging loved ones so that they don’t always see you like this.
4. Alterations in arousal & reactivity: Irritability, angry outbursts, behaving recklessly or in a self-destructive way, paranoia, esily startled, having trouble concentrating or sleeping.
Diagnosis isn’t very difficult for PTSD. If you go into a therapist or mental health professional, they are trained to recognize the 4 different categories above, and can therefor diagnose and hopefully help treat you or your loved one’s PTSD.

Individuals tend to develop symptoms of PTSD within 3 months of the initial trauma. That being said, these symptoms can last months and sometimes years if left untreated. When left untreated, it is common to see these individuals self-medicate with substances such as alcohol and drugs. They may also to develop depression, memory problems, and other physical or mental health issues.

Treating and helping those with PTSD

There’s a way to help! Whether you are the one suffering with PTSD or you are helping a loved one, you are not alone, and you are certainly not doomed to live with this forever.

Here are just a few treatments that could help someone suffering with PTSD:
- Exposure therapy: Helping the individual face their fear by exposing them to the trauma memory in a safe environment. This can happen through mental imagery, writing, or even virtual reality. Exposure over a certain period of time can help the individual become less sensitive to the trigger over time.
- Cognitive Restructing: Helping the individual make sense of bad memories. Getting them to remember the event accurately, bringing up certain parts their memory has forgotten, and to give them a realistic perspective of their trauma.
- Specific Cognitive Behavior Therapy: Also known as CBT, this type of therapy can get really specific for those suffering with PTSD. Therapies like Cognitive Processing Therapy, Prolonged Exposure, and Stress Inoculation Training have all been used to treat PTSD.
- Other
  - Eye Movement Desensitization and Reprocessing (EMDR), Present Centered Therapy.
  - Medication: SSRIs or experimental, used as an adjunct to one of the therapies above.
If you’re having trouble finding the help you or your loved ones need, the Anxiety & Depression Association of America can help you out. Here, they’ve got resources for Veterans and Military families (from professionals, to webinars, to community resources).

Conclusion

When veterans come back from a war, they may not show all the signs and symptoms of PTSD, but it is common for them to pop up a few weeks or months later. An estimated 700,000 Vietnam veterans—almost 25% of those who served in the war—have required some form of psychological care for the delayed effects of combat exposure.* This doesn’t factor in all those that go misdiagnosed and have a dependency on drugs, alcohol, and more.

This Veteran’s Day, take care of those who have faught for your country. Take care of your neighbors, your family, your friends, your mail-person, and the grocery clerk. You never know what someone is going through, and the simplest thing can help reignite trust, love, and care in a stranger.

Every Veteran’s Day, I salute my cousin, who served in Afghanistan and passed away in 2017 with 3 Purple Hearts. He was taken too soon, and he will always be remembered. Who will you remember? If not a specific person, what will you do on November 11th to honor those around you?
November 10, 2021
5 mood-boosting supplements
It’s no surprise that people are starting to get a little more agitated lately due to the ongoing COVID pandemic.

Not only are we dealing with the biggest pandemic of our generation, but tack on the amplified systemic racism and political strife, and that makes 2020-2021 quite an intense year. Although most countries and states have lifted their lockdowns or strict regulations, tensions are still high. It’s important to continue taking care of ourselves (and others) through this change in lifestyle.

Throughout my life, I thought some people simply had depression and others did not, and that it was something one had to deal with. I then started to do some research on why some people have trouble regulating their moods and others do not. It is not so easy to explain, and that’s the reason I’m writing this today. Being sad, suffering from depression, and feelings of anxiety can happen to anyone. You have every right to feel all the feelings in this time of uncertainty! However, I think it’s important to understand your body and mind, and being able to take better care of yourself is a good first step in doing so.

Here are some supplements and herbs that I have tried and tested over the years that have helped me at different times in my life. They are not proven to work for everyone, but when paired with a healthy diet and exercise, many people have seen the benefits of adding these supplements to this daily routine.

Before we get into the supplements, here are a few disclaimers to keep in mind!
1. Always consult a doctor before changing, adding, or taking away from your supplement routine.
2. Consider taking the lowest possible dose when starting a new supplement. Work your way up as soon as you feel your body has adjusted.
3. Consider any contraindications with your current medication or health status. It’s unlikely all 5 of the following supplements need to be added to your regimen, and if they can, make sure you get clearance from a doctor first.
Now, let’s get started!

1. 5-HTP

This is a chemical by-product of the protein building block L-tryptophan, also found in Turkey meat!

It works in the brain and central nervous system by increasing the production of the chemical serotonin, which can affect sleep, appetite, temperature, sexual behavior, and pain sensation.

Those with depression and insomnia could benefit greatly from supplementing with 5-HTP. Although this supplement is great for boosting your mood subtly, please do not take this with an antidepressant, as both increase serotonin. Having too much serotonin can cause side effects such as shivering, heart problems, and anxiety.

Supplement Instructions: Most commonly, 150-800 mg daily is taken for 2-6 weeks, but start at the lowest dosage and then work your way up.

2. Omega-3 fatty acids

Omega-3 Fish Oil is great to combat bipolar and major depression. These should not be used to replace antidepressants or other prescribed medicine, but these work great in conjunction with other meds since most of us are severely low in healthy fats that help us absorb other nutrients. The demonization of fats began in the 1960s by food producers, and is still fairly prevalent.

It is important to make sure you get a potent Omega-3 supplement. On top of that, your fish oil should be tested for heavy metals to ensure that it is ultra-pure and molecularly distilled. This means you should have virtually ZERO mercury, heavy metals, or other contaminants entering your system.

Supplement Instructions: For most healthy individuals, 250–500 mg per day of combined EPA and DHA should be enough. For those suffering from depression or anxiety, a naturopath may be able to better dose you so you’re feeding your brain the best ratio of EPA: DHA. It is advised to not exceed a 3g dose per day, as this could cause stomach upset. This supplement can be taken day or night because it won’t keep you up.

3. Melatonin & Valerian

Melatonin is a naturally occurring substance that helps shorten the time it takes to fall asleep and increase overall sleep amounts. Melatonin also may improve the quality of sleep and reduce daytime sleepiness and fatigue. Studies also show melatonin may increase REM sleep. Our Melatonin Gummies taste great and can be dosed to suit the needs of children and adults, alike.

Valerian is an herb that can help decrease anxiety and ease you into a restful sleep. It’s mild enough for children to take if they are having trouble falling asleep. It’s also been said to help in the symptoms of ADHD in children. Because it is a natural herb, it isn’t a quick fix. It could take up to a few weeks for this herb to take effect.

Both these herbs work similarly, but not quite the same, which is why I have included both. Melatonin is more commonly used for sleep on its own, whereas, Valerian is usually found in herbal blends or teas for its complementary role in sleep and relaxation.

Supplement Instructions: If you’d like to try melatonin, start with a lower dose of 0.5–1 mg, taken 30 minutes before bed. If that doesn’t work, you can increase your dose to 3–5 mg. The upper edge of your dose will likely be around 10mg. If you take any more than that, you may not benefit from this supplement.

Valerian can be taken by both children (3+) and adults. Adults may take up to 600mg per day.

Do not operate heavy machinery after taking either of these.

4. St. John’s Wort

This herbal plant helps those with mild or moderate symptoms of depression. It is quite gentle and may not do much for those with severe symptoms. It is recommended that you do not mix with antidepressants, as this combination can cause serotonin syndrome, many times causing more anxiety, agitation, and palpitations.

St. John’s Wort is most commonly used for depression and mood disorders, but is also popular among those experiencing menopause symptoms.

Supplement Instructions: Adults can take a dose of 900 mg to 1800 mg in a 24-hour period. This may even be safe enough for children to consume. This dose can be dispersed throughout the day for a slow and controlled release.

5. Folic Acid

Folate is a B vitamin (B-9, to be specific). When this is combined with an antidepressant, folic acid supplements can help boost symptom relief. As little as 400 mcg per day can help in reducing symptoms of depression. You can find folate in our B-12 Gummies, and in food, it can be found in leafy green vegetables, citrus fruits, and beans.

Not only does folic acid help decrease symptoms of depression, but can also help prevent birth defects, treat folic acid deficiency, controls levels of homocysteine in your blood (high levels can leave you at risk of heart disease), and may help prevent dementia. If you are planning on having a baby, this is an important one for you to research!

Supplement Instructions: The recommended daily amount of folate for adults is 400 micrograms (mcg). Adult women who are planning a pregnancy or could become pregnant should be advised to get 400 to 1,000 mcg of folic acid a day.

Conclusion

With all supplements, herbal or synthetic, it is important to speak to a doctor before changing up your routine. With the internet, it’s easy to find information and make your own decisions, but you don’t quite know how a supplement will interact with other medications you may be taking or the foods you’re eating.

When it comes to using herbs or vitamins for mood regulation, always start low and go slow. This way, you can ensure you’re in control of how the medication is affecting you. Track how you’re feeling as you start to incorporate 1 or more of these recommendations.

It is not in my scope of practice to recommend any of these in particular, but these specific herbs/supplements have been instrumental in my mood regulation at different points in my life. None of the supplements above are meant to replace doctor-recommended, prescribed medicine.

This is your reminder to take care of yourself, especially as we make our way into the cooler Fall and Winter Season. We’re all in this together!
October 20, 2021